Back 4/1/2025

Another great back workout. I am still not deadlifting but I am feeling great and the pump is real. Here is the workout:

  • Pull down: 3 sets to failure wiht some partials.
  • Chest supported T-bar row: 2 sets to failure with partials.
    This one was ok, but next time I do this exercise I will switch to a neurtal grip when I can get the elbows clower to my body.
  • Seated Wide grip row: 2 sets to failure with a drop set on the 2nd set. I focused on the squeeze.
  • High Row: 1 set to failure with some partials.
  • Neutral grip chin to failure. 1 set
  • Cable crunch: 3 sets
  • Knees over toes and hopping 3 sets
  • Elliptical 23 minutes.

I can't tell you how pumped my back is. This was a great workout. It was not heavy, but heavy enough to generate a great workout.

My food intake yesterday:

  • Pre-workout I had a 1 servings of yogurt, a scoop of meal replacment mix (HLTH Code). I added a second serving of stright yogurt post workout.
  • Meal 1 was 10.5 oz of ground beef / bison mix, .5 oz of bison liver, 6 oz of oysters, a can of sardines and 4 eggs.
  • Meal 2 was 10.5 oz of ground beef / bison mix, 4 eggs, a slice of white sharp cheddar cheese.
  • Meal 3 was a 10 oz piedmonteese sirloin steat and 4 eggs.
  • About 2 hours before bed I had serving of yogurt and a scoop of protein.

My weight this morning was 182.1 pounds and my bodyfat showed 16.4 lbs today. My step count yesterday was 12,695.

~ Rick

WorkoutRick CartwrightWorkout